7 October 2021

RX

Strength/Skill

Clean Complex
Every 2:30 mins X 6 complete:
3 x Clean + 1 Jerk

Workout

For Time (12 min Cap)
30 Cals
30 Power Cleans
30 Push Jerk

 

METCON

Workout

13 min AMRAP
14 / 12 cals
10 Deadlifts (KB)
8 Box Jumps

3 mins rest

11 min AMRAP
11 Thrusters (DB/KB)
11 Burpee Box Step Overs

 

BASELINE

Workout

AMRAP 8
20 Step Ups
10 Sit Ups

2 mins rest

AMRAP 8
20 Wall Jumps
10 Inchworms

2 mins rest

AMRAP 8
20 BWJ (Burpee Wall Jumps)
10 ALT DB Hang Snatch

 

LEARN TO MOVE

SESSION 3

PULLING + BODYWEIGHT